A gracefully aging face is a beautiful thing, but there are changes that occur with age that we would like to slow down. Age affects every nook and cranny of the body. Along with the wisdom, experience, and accomplishments that come with getting older, there are changes that occur in our outward appearance. Changes in our faces are most at the forefront.

How the face ages

Dozens of changes take place as the years add up, some of them obvious and familiar:

There are also structural rearrangements going on behind the scenes. When we’re young, fat in the face is evenly distributed, with some pockets here and there that plump up the forehead, temples, cheeks, and areas around the eyes and mouth. With age, that fat loses volume, clumps up, and shifts downward, so features that were formerly round may sink, and skin that was smooth and tight gets loose and sags. Meanwhile other parts of the face gain fat, particularly the lower half, so we tend to get baggy around the chin and jowly in the neck.

And, of course, there are the wrinkles. Those deep ones in the forehead and between the eyebrows are called expression, or animation, lines. They’re the result of facial muscles continually tugging on, and eventually creasing, the skin. Other folds may get deeper because of the way fat decreases and moves around. Finer wrinkles are due to sun damage, smoking, and natural degeneration of elements of the skin that keep it thick and supple.

What can I do about my aging face?

Even if you have great genes and look much younger than you are, age-related changes in our facial appearance are unavoidable. Those changes reflect our joys and challenges in life. One approach is to simply celebrate our age and appearance for what they are.

Not everyone is comfortable with that, and some might like to postpone embracing those changes. The age-defying facelift, which surgically removes excess tissue and lifts sagging skin in the lower part of the face, is one way to try to stem the tides of time. Facelifts have improved, so the results tend to look more natural. But the surgery is expensive (the surgeon’s fee alone is just under $7,000, on average), and other procedures may be needed to achieve the desired results. The facelift procedure is only the 20th most popular cosmetic procedure, and now there are plenty of alternatives for altering the aging face.

Although most of these rejuvenating procedures are nonsurgical, they’re not inexpensive — especially when you factor in the need for repeat treatments.

Here is just a sample of some of the things that you can do — or get done — to give your face a more youthful appearance:

Sun protection. Protecting your face from the sun is the single best way of keeping it youthful. Much of the damage comes from the UVA part of the light spectrum, so you need to put on sunscreen that protects against it and UVB light, which causes sunburn. Wearing a wide-brimmed hat is also a good idea.

Creams and lotions. Moisturizers soothe dry skin and may temporarily make wrinkles less noticeable. Moisturizers for the face contain water to make them less greasy, and many have substances — glycerin, for example — that may help bind water to the skin. Exfoliant creams can improve the appearance of older skin by getting rid of dead skin cells that don’t slough off as readily as they did when we were young.

Several prescription creams (Avita, Avage, Renova, Retin-A) have been shown to reduce wrinkles and so-called liver spots caused by sun exposure. These FDA-approved creams contain retinoids, compounds related to vitamin A that seem to work by inducing collagen production in the dermis and altering melanin, the pigment that causes liver spots. There are several varieties of retinoids. Tazarotene and tretinoin are the ones used in the FDA-approved products.

Botulinum toxin injections. These injections are used to treat the expression lines of the forehead and between the brows. They work by partially immobilizing the muscles that form expression lines so the skin smoothes out, although some deep expression lines may not go away. Botox is the familiar brand name. Other FDA-approved botulinum toxins are Myobloc and Dysport.

Dermal fillers. Dermal fillers are used to treat lines created by lost collagen and fat. After botulinum toxin injections, dermal filler injections are the most common cosmetic procedure performed in the United States. Prime locations for the injections are two sets of parentheses: the pair of lines that extend down from the nose to the corners of the mouth, known as the nasolabial folds, and another pair that extends down from the corners of the mouth to the chin, known as marionette lines.

Many different materials are used as dermal filler. Collagen has fallen out of favor. Currently, the most popular one is hyaluronic acid, a complex sugar found naturally in many tissues. Hyaluronic acid is more expensive than collagen, but lasts longer — up to six months in the nasolabial folds. Like botulinum toxin injections, the effect of the dermal filler shots wears off after several months — how long depends on the injection site — but with repeat injections it seems to last a little longer.

Laser treatments. Lasers can be used to home in on certain pigments: brown, if the goal is to get rid of freckles and liver spots, red if the target is broken capillaries. They’re also used for wholesale resurfacing of facial skin. The uppermost layers are stripped away, and with them, wrinkles from sun damage and scars from acne. The energy from some “nonablative” resurfacing lasers passes through the outer layer of the skin to work at a deeper level, in the dermis, to stimulate inflammation, which leads to collagen formation.

Skin needs time to recover after most laser treatments. It can take a couple of weeks to heal, depending on the type and extent of the treatment. The nonablative treatments tend to heal a bit faster.

For more effective—and faster—results, consider a personalized consultation with Board-Certified Dr Daniel Durand MD. A personalized treatment plan, coupled with a quality anti-aging moisturizer that contains scientifically proven ingredients, may be your best bet for smoother, younger-looking skin.

The Top Aesthetic Skin Care Tips to Help You Get Ready for Valentine’s Day

Still recovering from the holiday hustle and bustle? A new year is the perfect time to hit that reset button and focus on yourself for a bit. While you refresh your daily routine, it may also be a good time to finally get started on that aesthetic treatment you’ve been thinking about. The timing would be perfect with the next big occasion coming up on the calendar—Valentine’s Day! Whether you are celebrating it with a romantic dinner for two or a night out on the town with your friends, you’ll want to look your best and be ready for wherever the night might take you. Here are tips on how to best take care of your skin in order to look your best.

You’re never too “old” or “wrinkled” to start an anti-aging skin care regimen. In fact, anti-aging skin care may be more important than ever once wrinkles appear or elasticity fades. With skin’s natural collagen production levels declining 1% annually starting around the age of 25, anti-aging skin care in our later years certainly won’t prevent every little wrinkle. It should, however, be approached as a way to help boost and support healthy cell renewal and prevent further damage. In other words, anti-aging skin care is all about treating skin to a little TLC at any age, even if skin hit its peak more than a decade ago.

Anti-Aging Tips for Your 40s

During our 40s, collagen and elastin levels continue to decline, and cell renewal is much slower. At this time, age spots, dry and uneven skin texture, and the cumulative effects of sun damage start to show. (Even if you managed to wear sunscreen daily, as you should, it isn’t a failsafe for lounging in the sun for hours on end.)

While we recommend easing yourself into a retinoid routine in your 30s, if you’re still sticking to a low-concentration, over-the-counter anti-aging retinol serum, now is the time to bump that up to a tretinoin serum. Contact a dermatologist to obtain a recommendation on what concentration and specific skin care product may be right for your skin.

While you’re there, consider outfitting your entire skin care routine with anti-aging boosters. These products offer a helping hand to support continued collagen production and improved cell renewal as skin’s ability to do so on its own naturally declines. To improve dry or uneven skin texture, opt for a chemical exfoliant, ideally one containing an alpha-hydroxy acid (AHA). AHAs improve the appearance of wrinkles and promote collagen production, while helping slough off dead skin cells and smoothening texture in preparation for restoring anti-aging creams. One important note is to reserve exfoliating for your evening anti-aging routine, as AHAs will increase skin’s photosensitivity. For an everyday cleanser, look for a creamy texture that’s gentle on skin for the mornings and follow it up with your retinoid serum, an antioxidant-rich moisturizer, then a higher SPF sunscreen for the day. With skin beginning to thin at this age, these steps will help to improve moisture and texture, while preventing further sun damage.

For an added boost in repairing skin texture or removing age spots, a customized series of Intense Pulsed Light (IPL) photofacial treatments or radio frequency (RF) skin resurfacing treatments may do the trick. Photofacial treatments utilize IPL technology to target pigmentation in the skin and break up pockets of melanin for a more even tone. Skin resurfacing treatments, by comparison, are best for treating textural irregularities like scars or rosacea. Utilizing tiny pins, they deliver RF energy deep below the skin’s surface, creating tiny micro-dermal wounds while prompting skin’s natural healing cycle to smoothen and repair. Both treatments are also options for treating fine lines and wrinkles.

Anti-Aging Tips for Your 50s and Beyond

In your 50s, deep wrinkles and a more dramatic loss of volume in the skin will become much more apparent. Menopause and skin’s natural aging cycle are to blame, as cell turnover slows way down, and skin’s natural structures begin to deteriorate. Rather than tossing your anti-aging toolkit and letting the wrinkles come, it’s time to focus in on damage prevention and collagen and elastin production support.

For damage prevention, wearing sunscreen every single day is not something to compromise. Every little bit of sunlight can cause visible damage to skin structures that will take even longer to heal (if they do at all) at this age, so bump up the SPF and never skip applying or reapplying it.

To add to the list, menopause can also wreak havoc on sebum production and cause adult acne breakouts as hormones fluctuate. Similar to when you were in your 20s, gentle treatments to reduce the appearance of current breakouts and prevent future ones are ideal. Opt for spot treatments or IPL acne treatments, rather than moisture-zapping acids in every step of your skin care routine. Pair these treatments with a creamy, gentle cleanser and a thicker moisturizer full of nourishing essentials and antioxidant powerhouses like niacinamide and vitamins B and E.

There are also plenty of non-invasive treatment options available. Fillers may help to temporarily restore lost volume, while customized wrinkle reduction treatments will help boost collagen and elastin levels. Powered by advanced radio frequency technology, these treatments generate heat deep below the skin’s surface to stimulate collagen production and kickstart the natural healing cycle, promoting cell renewal for smoother, younger-looking skin.

To learn more, and for more effective—and faster—results, consider a personalized consultation with Board-Certified Dr Daniel Durand MD. A personalized treatment plan, coupled with a quality anti-aging moisturizer that contains scientifically proven ingredients, may be your best bet for smoother, younger-looking skin.

7 Ways to Stay Active When It’s Cold Outside

It can be tempting to curl up under a blanket when it’s cold outside and sip on something warm, but going into a sort of hibernation mode could cause your workout routine to stall long-term. Rather than letting your workouts come to a grinding halt when the thermometer drops, consider these cold-weather workout tips that are sure to warm you up better than a fireplace and keep your workout goals on track all season long.

Join a Sports League

As the days get shorter, it can be difficult to get motivated once the sun sets (or even before it rises). A warm bed can be pretty inviting after all. If you’re finding it tough to get up and get active, consider making a commitment to someone else. For those who are motivated by their obligations to others, a local competitive sports or intramural league may be the best way to get active and stick with it. Most cities offer low-cost indoor sports leagues in the wintertime for sports such as dodgeball, squash, or badminton. Of course, ice hockey teams or snowshoeing, curling, or skiing clubs are also up and running during the colder months. Whatever your sport or activity of choice, signing up for a team or club will help you stick to it.

Shovel for the Neighbors

If a big snowfall drops, rather than curling up on the couch, consider heading outside with a shovel for a core strength and cardio workout. Shoveling walkways and driveways around your house will raise your core temperature while burning calories and getting the heart pumping. Further lengthen your workout and boost its effects by helping neighbors dig out their cars or offering to keep the public walkway in front of their home clear as well. Not only will your body thank you for the much-needed activity, but you’ll also be helping out others and giving yourself a feel-good boost. Just make sure to maintain proper form—bend your knees and lift with your legs, not your back. Avoid hunching your shoulders over when pushing the shovel and turn your whole body in the direction you’re dumping the snow, as opposed to just twisting your torso. Also, if you can, switch between using your left and right arms to throw so that you get a more even workout.

Take on a Challenge

There are plenty of online workout and fitness challenges that you can use to motivate yourself. Whether it’s a plank a day or 30 days of yoga, there’s something for everyone. Try searching for fitness challenges in your favorite wellness magazines or ask your gym if they have any current or upcoming challenges you can join. Alternatively, if there’s a fitness goal you’ve been wanting to achieve, create your own 30-day challenge that helps you keep on track and work your way up to checking that goal off your list. (Having an actual list or calendar posted somewhere that you can check off every day will make it easier to stay accountable and follow through.) Your personal 30-day challenge could also just be to make time to fit in a few fitness moves while at work. Whatever the challenge, use the 30-day period to motivate you to get moving and the results to inspire you to stick with it after your challenge is over.

Do a Little Dance

For partners looking for ideas to get fit together this winter, dance classes may just fit the bill. High-energy styles like salsa or even more elegant styles like ballroom dancing will keep you moving, help you learn something new, offer some much-needed motivation, and keep it fun while you both work on hitting those workout goals. There are countless styles for partners or singles. Simply contact a local dance studio to see what options are available and get swinging this season.

Go Skating

A social skate during the colder months can double as a workout if you mix it up a little during your laps around the rink. Increase your pace for a couple laps here and there to get your heart pumping and try skating backwards to work out different muscle groups. This can also be a great idea to socialize with friends and family in a more active way than just eating and drinking around a table.

Warm Up Indoors

For those who still prefer a run outside over a session on the treadmill, you don’t have to suffer from chilly temperatures before your body gets warmed up enough mid-run. Instead, get more motivated to take that first step out into the cold by warming up inside. Try mixing jumping jacks, toe taps, lunges, and stretches to get your circulation going and your body warm before heading outdoors for your daily run.

Get a Little Extra Motivation

For more effective—and faster—results, consider a personalized consultation with Board-Certified Dr Daniel Durand MD. A personalized treatment plan, coupled with a quality anti-aging moisturizer that contains scientifically proven ingredients, may be your best bet for smoother, younger-looking skin.

While there is some truth to the genetic angle, lifestyle factors play a more significant role in determining how quickly skin begins to show signs of aging. For example, a mother could just be developing fine lines in her 60s, but she has always worn sunscreen and followed a healthy diet for her whole life. Her daughter, on the other hand, enjoys more fast food, spends long days on the beach, and often forgets her sunscreen in the car. Regardless of her mother’s genetics, the daughter’s neglect for her skin health means she’s more likely to experience pigmentation, enlarged pores, and even adult acne with potential scarring—all factors that can make her appear older, much earlier.

Anti-Aging Myth #2: Prevent Wrinkles and Look Younger

We get the logic in this myth: wrinkles are associated with old age, so the more wrinkles one has—particularly deeper wrinkles—the older they appear. Again, there’s some truth here. But believing in this myth often means other signs of aging are overlooked. For example, did you know that Hollywood makeup artists paint brown spots on younger actors to instantly age them for the camera? A study published in the Journal of Evolution and Human Behavior found a strong link between perception of age and skin pigmentation. For this reason, your regular anti-aging skin care regimen shouldn’t target wrinkles alone; prevention of sun damage, pigmentation, and thinning skin should be factored in as well.

Anti-Aging Myth #3: Fine Lines Signal Unhealthy Skin

When all is said and done, all skin looks just as healthy under a microscope, whether from a wrinkled or smooth complexion. Fine lines and wrinkles are simply a sign that your skin is producing less collagen, a protein that keeps skin smooth and soft in our younger years. Boosting collagen levels can help to prevent changes to skin’s appearance and texture, but smoothing out wrinkles and fine lines won’t improve cases of adult acne or dry skin, for instance, as aging is not the root cause of these problems. Essentially, eliminating wrinkles may lead to younger-looking skin, but it won’t automatically make your skin healthier—which takes us to our next myth.

Anti-Aging Myth #4: Moisturizer is the Magic Key to Youth

Moisturizer helps to seal in the skin’s moisture and improve the strength of the skin’s lipid barrier, which is to say that it helps keep out bacteria, pollutants, and even UV light (provided that it contains broad spectrum sun protection). Having said that, department store anti-aging moisturizers, which the majority of consumers use, don’t often carry through with the anti-aging promises printed on their bottles. Dermatologists and medical aesthetic practitioners may be able to suggest a more potent anti-aging moisturizer that offers improved results. However, when it comes down to the nitty-gritty details, a moisturizer alone isn’t likely to cut it.

For more effective—and faster—results, consider a personalized consultation with Board-Certified Dr Daniel Durand MD. A personalized treatment plan, coupled with a quality anti-aging moisturizer that contains scientifically proven ingredients, may be your best bet for smoother, younger-looking skin.

By Daniel Durand|
2018-12-03T14:36:08+00:00 December 3rd, 2018|EN|Comments Off on 4 Anti-Ageing Myths You Need to Stop Believing Immediately !

Why is it so tough to lose or even manage your weight? Weight gain, loss, and maintenance requires a complex balance between not just fat and muscle, but six different types of body fats. With calorie counting added to this long list, weight loss can be more than just a little daunting. Make your path to weight loss success a little simpler with this guide that’ll help you break down the basic facts to weight management based on fat types.

Did you know there are 6 types of Body fat?

What Are the Different Types of Body Fat?- and how can you manage your fat….

The six top types of body fat include essential fat, brown fat, white fat, beige fat, subcutaneous fat, and visceral fat. While there may be varying ways to approach the categorization of body fat, it’s easiest to consider what’s predominantly good and bad for your overall health. For the most part, a healthy balance between most of these fats should be the target.

1- Essential Fat

Good or bad? Very good

What is it? The most aptly named fat type, essential fat is required for good health. It plays a role in regulating body temperature, vitamin absorption, and the production of fertility hormones, among other essential roles. Essential fat isn’t highly visible, but is located throughout the body.

How do I manage it? Essential fat is “good” fat, meaning this isn’t the type you’ll target for weight loss. For females, 10-12% essential fat is the general range for good health, with 2-4% being the ideal range for men, according to the American Council on Exercise. Essential fat loss is generally the result of extreme and unhealthy exercising and dieting.

2- Brown Fat

Good or bad? Good

What is it? Brown fat burns energy and is primarily responsible for maintaining the body’s core temperature. Because brown fat isn’t a storage fat, it’s easy to burn, especially in cooler climates.

How do I manage it? You don’t really need to manage brown fat aside from maintaining essential fat levels to support healthy brown fat production.

3- White Fat

Good or bad? Kind of good, kind of bad

What is it? White fat is the body’s largest energy storage system. Due to its production of the hormone adiponectin, white fat is essential for insulin management to maintain a healthy blood sugar balance and, as a producer of leptin, it also helps to manage hunger. White fat also plays a role in managing growth hormones and cortisol. While white fat can be a good thing, too much of it becomes a bad thing. In greater levels, white fat can cause insulin resistance, raising the risk for weight gain and its accompanying health concerns.

How do I manage it? Stubborn excess fat on the thighs, hips, and abdomen are a key sign of higher white fat levels. Target training workouts that build muscle tissue, which burns more calories than fat, can help to reduce white fat levels in the body. Also, a study in the journal Cell suggests that paying closer attention to your body’s hunger cues (i.e. eating more consistently and stopping when you feel satisfied rather than uncomfortably full) can encourage the transition of white fat to brown fat.

4- Beige Fat

Good or bad? Good

What is it? Beige fat is created when the body is exposed to stress, leading to the “beiging” of white fat. While a high level of beige fat isn’t really a target goal, it’s definitely a step in the right direction to maintain healthy levels of good brown fat; it essentially allows for the transformation and burning of bad fat as thermal energy to maintain the body’s core temperature.

How do I manage it? Beige fat’s role in transforming white fat to useful thermal energy makes it a good target fat for weight loss. Exercise is considered a key stressor for transforming white fat to beige fat due to the production of the hormone irisin. The key here is stress, so aim for at least 75 minutes of vigorous exercise each week and favor high-intensity interval training to increase irisin levels that prompt the “beiging” of white fat.

5- Subcutaneous Fat

Good or bad? Good and bad

What is it? Located just under the skin, subcutaneous fat accounts for approximately 90% of overall body fat percentage. Commonly accumulating as stubborn thigh fat in females or around the abdomen in males, subcutaneous fat is responsible for the sex hormone estrogen. Because estrogen plays a larger role in female fertility, females tend to have higher levels of subcutaneous fat. This fat type also acts as a cushion between muscle and skin tissue for protection and comfort.

How do I manage it? Subcutaneous fat is essential but too much, particularly around the abdomen, runs the risk of increased health complications. Because the body stores subcutaneous fat as a sort of emergency backup in case of starvation or caloric deprivation, this type of fat is the hardest to target. A reduction in calories consumed, a focus on improved nutrition to avoid refined carbs and processed foods, and regular high-intensity exercise can, over time, burn off excess subcutaneous fat. Alternatively, for more stubborn fat pockets, LIPOSUCTION body shaping treatments, when combined with a healthy diet and regular exercise, may further help to reshape localized areas for quicker, more visible results.

6- Visceral Fat

Good or bad? Bad

What is it? Visceral fat is found in the abdominal area between organs. It accumulates and secretes retinol-binding protein 4, a known culprit in insulin resistance. Higher levels of visceral fat are also linked to an increased risk of colorectal and breast cancers, dementia, stroke, and Alzheimer’s disease. Visceral fat levels generally increase with age.

How do I manage it? One of the best ways to minimize visceral fat levels is to revamp your diet. Cut out processed foods and increase your intake of lean proteins (chicken, eggs, beans), unsaturated fatty foods (fish, nuts, avocados), whole grains, and fiber (beans, berries, oatmeal). Improving sleep hygiene will also offer fat-burning benefits, with seven to nine hours of sleep being the general target. Additionally, targeted abdominal strength-training exercises will increase caloric burn and help melt away visceral fat as compared to cardio.

For more information on how to manage your body’s fat deposits, and to live a happier & healthier life, Dr Durand will be happy to evaluate your individual situation , and he will help you attain your goals!

According to recent estimations, America’s obesity epidemic is growing with an overfat prevalence rate as high as 91% for adults and 69% for children. Overfat is an umbrella term that refers to those with excess body fat linked to at least one risk factor for impaired health.

While this risk may offer the motivation most individuals need to lose weight, many of us are just as concerned with the reflection we see in the mirror. To help target the ever-challenging abdominal area, we’ve created a simple five-step guide to a slimmer waistline for both men and women with one very important caveat: you can target and tone muscles through exercise, but you can’t target the underlying fat. Luckily, we’ve included a beauty secret to help you around that, too!

25-Minute At-Home Abdominal Workout

Plank a Day

A standard plank is a full-body workout basic that relies on proper form and your own body weight to strengthen core muscles. On an exercise mat, kneel face-down on your knees and elbows, keeping knees hip-width apart and elbows aligned directly under your shoulders. In one fluid motion, engage your core and push up to raise off your knees and on to your toes, keeping knees slightly bent to prevent locking and elbows still aligned under the shoulders. Keep your back straight and booty in alignment (use your core to prevent yourself from raising your bum too high or letting hips sink). Hold for 30 seconds, then lower back down to your knees. Aim to increase the amount of time in plank position for a greater burn or repeat in 30-second intervals.

Do the Medicine Ball Twist

Traditional sit-ups are often considered a core-toning classic, but did you know that they place nearly 750 pounds of pressure on the spine? With each sit-up, you’re risking lower back pain and the potential for a herniated disc. Instead, consider medicine ball twists for a bigger burn and less risk of back injury. Start by laying down flat on your back on an exercise mat with a medicine ball (try five pounds) held in your hands on your chest. Bend your knees, lift feet into the air, and lift your back off the mat to create a 45-degree angle between your torso and the floor. Keeping your core engaged, your back and neck straight and aligned, legs raised with knees bent and calves parallel to the floor, and the medicine ball aligned with your chest, keep yourself balanced while bringing the medicine ball down to your left side, twisting your core slightly to bring the medicine ball to your left hip. Return the medicine ball to center and repeat to the right side for one repetition. Complete two to three sets of 20 rapid repetitions, increasing weight as needed. Keep legs tight together throughout, not letting them kick out as you twist.

Skip a Hike for Mountain Climbers

A little tougher to start, mountain climber crosses will get your heart rate up while targeting your core for a belly-busting, high-intensity exercise. Mountain climbers are also recommended for strengthening the back and battling bra bulge. To start, pretend like you’re going to do a plank on your toes and hands (not knees and/or elbows this time), ensuring your back is straight, bum is down and aligned, and your core is engaged. While maintaining your plank, bring your right knee up across the chest toward your left hand, then return to your original plank position. Repeat on the opposite side, bringing your left knee across the chest toward your right hand. This is one repetition. Aim for 50 rapid repetitions—start slow and then build up speed, keeping motions controlled and proper form in mind.

Pump up the Jumps

Good for the glutes and a perky peach, squat jumps get your heart rate up while targeting the core for a caloric burn boost. Start by standing tall, feet shoulder-width apart, toes facing straight forward, knees straight but not locked, and arms resting by your sides. Keeping the back straight and core engaged, bend the knees and lower into a seated position, keeping your knees in line with your ankles. Jump straight up, lifting arms forward and up to propel higher. Land by returning to squatting position, knees aligned with ankles, core still engaged, and arms back at your sides. That’s one repetition. Complete two sets of 12 repetitions and increase the number of repetitions as your form and strength improve.

Roll It Out

Grab an exercise ball and tag this workout move onto the end of your ab-training session to reallyincrease the burn. Standing ab rollouts target the core, increasing strength while improving balance. Begin with a properly sized exercise ball for your height. Stand with legs about shoulder-width apart or slightly wider, bend at the hips, and place the ball on the floor with your hands on top of it, palms down. Hips should be aligned with ankles and your back should be straight; walk the ball out a bit from your body as needed to maintain this alignment. Next, lean forward onto the ball, allowing it to slowly roll along your forearms and stopping at the elbows. You should be balancing on your toes at this point. Using your abdominals and glutes, pull your body backwards, allowing the ball to roll back up your forearms and to your palms, returning to your starting position. That’s one repetition. Repeat at least five times, take a short rest, and repeat another five times. Focus on form and control to begin, increasing repetitions as you get stronger. If you don’t have an exercise ball, you can use an ab roller, but know that the intensity will be greater.

How to Get More Out of Your Workouts

Cutting calories, boosting your caloric burn, and toning muscles with targeted exercises like these can certainly help to shape areas of the body, but if you’re not seeing the results you want from your workouts, there are a couple of options. Opt to make some changes to your usual exercise routine to get more out of your gym time, or consider getting a little outside help by consulting your friendly, neighborhood Board Certified Plastic Surgeon Dr Daniel Durand MD, FACS, FRCSC at 514-941-5562

Show Your Skin Some Love
As we move out of summer, you might notice changes in your skin. That’s because the most people have combination skin, which tends to get oily in the summer and dry out in the winter. To keep your skin feeling fresh and smooth, you’ll want to lighten up on any harsh astringents and start incorporating more moisturizers into your skincare routine this autumn.
As important as cleansing is, some cleansers have ingredients that dry out the skin too much, which can end up causing your skin to overcompensate by producing excess acne-causing oil. Avoid products with high concentrations of alcohol and vinegar, and use less drying ingredients like rose water, diluted tea tree oil, and alcohol-free witch hazel instead. You might also want to consult a dermatologist for skin rejuvenating products that can both cleanse and moisturize.
Stay Smooth Without the Stress
Now that the weather’s cooling down and the layers are coming back on, there’s less pressure to keep your legs smooth and hair-free. For many people, it’s a big relief. Shaving, waxing, and plucking can be irritating and time-consuming, especially if you have sensitive skin.

Get a Sunless Glow
Though too much sun can hurt your skin, a little bit of sunshine will go a long way. As the weather gets colder, it can be difficult for your skin to get enough sunlight to produce its own Vitamin D. This little bit of sunlight kick-starts Vitamin D production, which contributes to healthy skin cell growth and helps fight the free radicals that can cause premature aging.
This fall, keep your skin feeling and looking its best by taking Vitamin D supplements and eating foods that are rich in Vitamin D, like fish and seafood, soy and almond milk, and fortified juices.

Start Setting Body Goals
The active autumn rush is the perfect time to start working on achieving your body goals. Get excited about fitness! Find a new workout buddy, set a new exercise plan, and make time to treat yourself every now and then.
Don’t be discouraged if you’re still struggling with the same stubborn spots as before the summer—after all, there are always going to be some challenging bulges and bunches that no amount of diet and exercise can take care of.

Dr Durand
For more information on how to be your best self, make an appointment for a personalized consultation with an experienced plastic surgeon. For over 25 years, Dr Durand has helped countless thousands of patients achieve their goals Book your appointment now at www.danieldurand.ca

When it comes to fending off fine lines, wrinkles, a dull complexion, and even adult acne, the one anti-aging multi-use tool no one can afford to skip over is a quality moisturizer. The right moisturizer is not one-size-fits-all; everyone’s skin is different, and finding the soulmate moisturizer for your skin depends on skin type, age, ethnicity, exposure to different environmental factors, other products used, and more. Depending on the skin’s needs, the best moisturizer may be as simple as argan oil, or as advanced as a moisturizing serum enriched with stem cell therapy technology. Contact a dermatologist to discover the right fit for your skin.

Sunscreen—Always

For those who don’t think there are any consequences to skipping out on sunscreen, it may be difficult to see the effects now—but over time, the cumulative damage of overlooking SPF will become apparent. Sun spots, wrinkling, loose skin, and enlarged pores are just some of the common signs of sun damage that appear more obvious over time. To protect skin, the American Academy of Dermatology recommends a broad-spectrum sunscreen of minimum SPF 30. When outside—even in the winter—reapply sunscreen every two hours or anytime the skin gets wet. And be sure to apply sunscreen to all exposed skin, including the hands, which are often the first area to show premature signs of aging.

Cleansers with Antioxidants

Cleansing at the end of the day is essential—you’ve likely heard it time and time again, and for good reason. However, leaving the tough work of cleansing to makeup removal wipes alone can wreak havoc on your skin’s health. That’s because makeup removers rarely stand a chance against damaging free radicals, which can wage an all-out assault on otherwise healthy collagen, elastin, and DNA.

To maintain younger, healthier-looking skin for longer, follow up makeup removal with a thorough wash of the face, neck, and decollete using a cleanser that contains anti-inflammatory and moisturizing ingredients to neutralize and remove free radicals while gently cleansing and maintaining skin’s natural pH balance. Bonus: The massaging motions while cleansing get blood circulation flowing in the skin, meaning more oxygen to support skin health as well as collagen and elastin production.

Restoring Retinol

For an added cure-all boost that treats fine lines and wrinkles, brown spots, dullness, and sagging skin, add a retinol serum (or a retinoid serum, if prescribed) to the anti-aging skincare mix. Retinol works to improve cell turnover, exfoliating dead skin cells and eliminating dullness while stimulating collagen and elastin production and blood circulation for smoother, younger-looking. The miracle ingredient can feel a little harsh on skin if the concentration level is too high, so it’s best to start off low and work up from there. Apply a retinol serum all over the face and neck after cleansing the skin at night, but only apply it to the eye area every three nights. Follow with a moisturizer that contains niacinamide to strengthen skin’s lipid barrier. Talk to a dermatologist to discover the best serum based on your skin’s unique needs.

Foods to Fight Redness

Redness caused by rosacea or acne can be troubling and lead to even more makeup applications to create the illusion of an even skin tone, which in turn might cause further redness. Pairing a trusted skincare routine with a diet high in omega-3s and low in sugar can help keep acne- and rosacea-related redness at bay. To get started, consider adding foods like salmon, avocados, and plenty of low-acid fruits and vegetables, like asparagus, broccoli, cucumbers, sweet potatoes, and melons, to your diet. Likewise, try eliminating citrus fruits that release histamine and sour vegetables like tomatoes, onions, or spinach, which can trigger inflammation and redness. If this doesn’t help, test out an elimination diet, cutting out common inflammation-causing foods like dairy products or those with a high glycemic index to see how the skin reacts and determine the culprit.

When we put in the time at the gym, it’s only natural to want to see some results from our efforts. While slow and steady may be the best approach to reaching your fitness goals, give your patience a little support with these five tips to get even better results from each workout and reach the finish line a little faster.

While treadmills, ellipticals, and bikes may seem like the most beginner-friendly equipment at the gym, sticking to cardiovascular exercises only may actually cause weight gain—or at the very least, it can halt weight loss. A study out of Harvard that was published in Obesityreported that 20 minutes of cardio exercise per day didn’t measure up to the results in abdominal fat loss seen by participants who swapped out cardio machines for weight lifting. This is because muscle tissue has a positive effect on metabolism. While weight lifting machines may help beginners get familiar with form, for best results, incorporate free weights or exercises that use body weight as resistance (i.e. push-ups or pull-ups) to tap into a wider range of muscles, improve hormonal responses to aid in recovery, and boost the body’s overall functionality.

It might seem like vague advice, but simplifying day-to-day choices can actually promote happiness and improve the body’s ability to take action. According to a TED Talk by Dan Gilbert regarding the source of happiness, when choices are made simpler, we’re more likely to take action. Gilbert notes that fewer choices relieve pressure, while a broad range of choices overwhelm us and cause us to avoid choosing altogether. Start by simplifying daily routines, such as minimizing clothing choices, creating set meals, or sticking to the same coffee order, to improve overall happiness. Translate this to gym time by sticking to just a couple common props like kettlebells, resistance bands, or a skipping rope.

Consider Outside Help

While some may be able to achieve their weight loss goals with diet and fitness tips alone, some of us need a little helping hand and there’s no shame in accepting that. In fact, the sooner we’re able to stop obsessing over loose skin following weight loss or those couple of inches we just can’t shave from our trouble areas, the sooner we can move on to improving our strength, taking pride in our bodies, and viewing our gym time with gratitude rather than frustration. We all have our own fitness goals and we all get there in our own ways.

The simple statement to get your body summer-ready in no time is to simply change into some lighter clothing, toss on some SPF, and head to the beach! We all have summer-ready bodies we should be proud of, but sometimes, we’d like to do a little tweaking before we sport our bikinis and that’s OK, too! So here, we’ve gathered some quick tips to help get your body summer-ready, fast and in your own way.

Get the Perfect Tan in 12 Hours

Pale or pasty skin may warrant a tan before you raise that hemline or bare that midriff on the beach, but as all beauty buffs know, you really should avoid tanning beds or laying out in the sun. While you may discover a gorgeous glow after a few tanning sessions, the skin’s golden hue is actually a physical manifestation of its attempts to protect itself from further UV damage. For a quicker, safer option to flaunt beautifully bronzed skin, opt for a faux tan (many options boast gorgeous results in 12 hours or less).

To pull off the perfect dupe without risk of streaks or an orange hue, simply use the following steps:

Choose a tanning cream that’s right for your skin tone. Undertones of red are best for those with pale skin that easily burns, while olive and darker skin tones will want to look for a green undertone.

Exfoliate skin before applying the tanner to ensure a smooth finish and minimize build-up.

Apply tanning creams and mousses with latex gloves and blend in areas where build-up may have occurred with a buffing mitt for smooth, flawless color.

Use a roller or back brush to ensure tanner is applied correctly to the back if you don’t have a partner or roommate who can help you out with this part.

If applying it to the face, apply vaseline to the eyebrows and hairline to prevent the product from building up in these areas or dying your hair. Consider mixing the tanning product with your usual moisturizer for a softer glow that’s safer on sensitive skin.

Wear dark clothing after application and the looser the fit, the better to avoid any chance of rubbing and wear around the waist, legs, or anywhere else clothing may fit more snugly.

Moisturize regularly to extend the life of your faux tan and reapply tanner when color fades or if you’d like to build your tan—just leave 24 hours between applications to avoid going too dark too fast!

Bust Bloating

Belly bloat is a completely common, normal occurrence and it may show more on some bodies than others—it’s even common among fitness Instagrammers. While it’s nothing to be ashamed of and sometimes even worth the “buddha belly” look to indulge in our favorite foods, there are some diet changes that can cut the appearance of bloating by beach day tomorrow, if that’s in your plans. Plain yogurt contains helpful probiotics that will keep hunger at bay while also improving digestion and minimizing bloating. High in potassium, bananas are a good morning snack for a belly-flattening boost, while cayenne and ginger contain ingredients that reduce bloating, gas, and inflammation. Finally, for a healthy snack that will help reduce water and salt retention in the body, slice up some honeydew melon, cantaloupe, and watermelon for an Instagram-worthy colorful fruit salad that’s sure to bust belly bloating behind the scenes!

Shed Those Last Five Pounds

Perhaps belly bloating isn’t the cause for that little bit of stubborn extra volume you’ve been looking to kick from your midriff or maybe the thighs have been your trouble area when it comes to your target training. While your efforts to exercise, diet, and tone are definitely not in vain—your body will thank you in the long run for being a little more health-conscious—there’s nothing wrong with taking a bit of a shortcut to meet your goals. For those interested body shaping treatments may perfectly complement gym days and healthy meals to reduce waist or thigh circumference. These treatments utilize advanced technology to deliver energy below the skin’s surface, where it targets and shrinks fat cells, smoothening those troublesome fat pockets for a slimmer, more defined silhouette. Body shaping treatments may also be used to target smaller, harder-to-hit areas like the upper arms and jawline.

Give Cellulite a Run for Its Money

It doesn’t pay to have cellulite as there really is no benefit to the bumps and dimples, usually along the buttocks or on the backs of thighs, but cellulite is super common. In fact, only 10% of women will seemingly miraculously avoid cellulite, so for the other 90% of us, we can accept it as beautifully natural or we can fight back. While many may be tempted to test the powers of topical creams and gels to smoothen out cellulite, the problem lies much deeper in the skin with the buildup of fat cells and the natural decline in the skin’s structure. Combined, fat cells bunch up and push through the lattice-like collagen structure of the skin, leading to those recognizable lumps and bumps. Cellulite-reducing creams may temporarily perk up skin and eventually improve skin’s collagen structure, but it won’t affect the accumulation of fat cells. For a faster fix, look to a series of radio frequency-based cellulite reduction treatments that deliver heat deep below the skin’s surface to melt fat cells while inducing the skin’s natural collagen production cycle in just six to eight weeks.